Quick Summary tl;dr
Combining a ketogenic diet with intermittent fasting sets you up for success by making it easier to manage hunger and maintain steady energy levels. When you’re in ketosis, fasting becomes less of a struggle because your body’s already used to burning fat for energy.
Adding fasting to your keto lifestyle cranks up the fat-burning and could even sharpen your mind and extend your life. It's not just about losing weight; it's about enhancing your overall health and feeling great while doing it.
Jumping into fasting doesn't have to be tough. Start with shorter fasting periods and keep hydrated to ease your body into it. Listening to your body is key—adjust as you go to find what works best for you.
Our app is here to help you merge keto and fasting smoothly. Track your fasting, monitor your progress, and get the guidance you need every step of the way. Whether you’re a beginner or looking to step up your game, our app supports your journey toward better health.
PLUS you can get our annual KetoDiet App membership 25% off - click here to claim yours!
Table of Contents
Have you ever thought about pairing a ketogenic diet with intermittent fasting? This combo might be just what you need to boost your health. Let’s see why these two might work so well together.
Why Keto Enhances Fasting
When you combine intermittent fasting with a ketogenic diet, managing hunger becomes a whole lot easier. Why? Because keto switches your body’s fuel source from carbs to fats, meaning you start using fat for energy even before your fast begins. ( Paoli et al, 2015)
One of the common struggles with fasting is dealing with hunger pangs that strike when your blood sugar dips. But here’s the kicker: being in ketosis helps keep your blood sugar levels stable, which cuts down those hunger pangs. ( Gibson et al, 2015) This means you can go about your fasting period without the constant battle against cravings and fatigue, making it easier to stick to your fasting plan.
Plus, ketosis boosts the hormone cholecystokinin (CCK), which keeps you feeling full longer. This is super helpful during fasting, as it naturally reduces the urge to snack and helps extend your fasting periods with less discomfort. ( Paoli et al, 2015)
Why Fasting on Keto Might Be More Effective
So why consider fasting if you're already following a keto diet? Combining these two can take your health journey to a whole new level. Here’s how:
Fat Burning Supercharged
On keto, your body is already using fat as its main fuel source. When you add fasting to the mix, you amplify this fat-burning process. This not only aids in weight loss but also helps maintain it over time. By combining keto with fasting, you're tapping into your fat stores even more efficiently, especially during periods when you're not eating. ( Anton et al., 2018)
Steady Energy
One major bonus of keto-fasting is the stable energy levels. Since both keto and fasting help maintain low and stable insulin levels, you avoid the big spikes and drops in energy that carbs often cause. This stability can make it easier to focus and stay active, without the crashes that make you reach for a snack. ( Johnstone, 2015)
Enhanced Brain Health
There’s also something cool about how this combination impacts your brain. Studies suggest that the combination of ketosis and fasting can lead to better brain health and improved mental clarity. This is because both practices are known to increase the production of a brain chemical called BDNF, which helps with learning and memory. ( Mattson et al., 2016)
Increased Longevity
Research is starting to show that the benefits of keto combined with fasting might even extend your lifespan. This is because both practices can improve markers of health like blood sugar control, inflammation reduction, and heart health, which are all linked to longer life. ( Wei et al., 2017)
How To Integrate Fasting into Keto
Merging intermittent fasting with the ketogenic diet doesn’t have to be complicated. Here are some quick tips to help you get started and make the most out of combining these two powerful health strategies.
1. Choosing the Right Time to Start
If you’re new to keto, don't rush it! Give your body a couple of weeks to adjust to this new way of eating before you introduce fasting. This allows your body to get used to burning fat for fuel first, which can make the transition to fasting smoother and more manageable.
2. Start with Gentle Fasting Windows
Begin with shorter fasting periods that feel manageable. A popular approach — and a great way to start — is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window. For example, you might choose to eat between 12 p.m. and 8 p.m., or 10 a.m. and 6 p.m. These schedules can work well with your natural hunger cues while on keto.
3. Stay Hydrated
Drinking plenty of water is crucial, especially during your fasting periods. Hydration helps curb hunger and maintains your energy levels. Don’t forget to include electrolytes like sodium, potassium, and magnesium, which are vital for preventing symptoms of the "keto flu.". Apart from electrolyte drinks and supplements, you can have some bone broth or chicken stock.
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4. Monitor Your Body’s Response
Pay attention to how your body reacts. Everyone’s different, and what works for one person might not work for another. If you feel overly tired or irritable, it might be a sign to adjust your fasting window or what you’re eating during your meals. You might want to start with a gentle fast, such as 14/10, during which you'll fast for 14 hours and have a 10-hour feeding window. For example, you might choose to eat between 10 a.m. and 8 p.m.
5. Break Your Extended Fast Gently
When you’re coming off a long fast, such as over 24 hours, it's best to take it slow with your first meal. Your digestive system might be a bit delicate after the break, so starting with something light and easy to digest is key. Think about having a small salad, or maybe a few steamed veggies with some olive oil and salmon. Keep it keto-friendly with high-protein choices. Ease back into your regular meals gradually to keep things comfortable.
Ready To Take Keto To the Next Level?
If you’re looking to really ramp up your health, our app’s new features are just what you need. Here’s a sneak peek at what’s new:
- Easily Track Your Fasts: Pick from popular fasting methods like OMAD or 16/8 right in the app. It’s perfect for both newbies and seasoned fasters.
- See Your Progress Instantly: Keep tabs on how you’re doing with a fasting counter right on your home screen. It’s a great motivator and makes it super easy to stick to your goals.
- Fasting Milestones in Real Time: Depending on the fasting window you choose, you will see exactly when you'll be entering ketosis, fat burning, and autophagy.
- Guidance Every Step of the Way: New to fasting? We’ve got you covered with step-by-step guides to help you before, during, and after your fast.
This is only version one, but we’re already cooking up even more cool features based on what you tell us you want to see next. Your feedback is invaluable, so let us know what you’d like to see next by joining our Facebook group!
🔥 PLUS you can now get our annual membership 25% off - click here to claim yours!
Coming Soon to iOS and Android!
We're thrilled to announce that this feature is available on iOS. To our Android users, we understand your eagerness and appreciate your patience! As a small team, developing, testing, and releasing quality features takes time (a LOT of time), but we are working hard to bring the Android version to you as soon as possible.
Whether you’re looking to break through plateaus, enhance your health, or simply manage your dietary habits better, our app is here to help. Get ready to take control of your health with the latest in keto and fasting technology!
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